Coach Ray

Training for Excellence, with Excellent Training

Swim Smooth

Saturday Swim Session: Swiss Army Set

This session is named because it has EVERYTHING in it. A big mix of intensity and the inclusion of other strokes. Triathletes need the benefit of mixing in various intensities and other strokes to develop their allround swimming skills. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.

Saturday Swim Session: 100’s With Pull Buoy

The Pull Buoy is a great training tool, as it allows you to focus on your stroke whilst minimising the propulsive forces delivered by the legs. This workout includes some Pull Buoy work, between sets of 100m repetitions. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.

Saturday Swim Session: Sprints

Regular sprint sessions can help build and develop your speed and the ability to sustain that speed. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.

Saturday Swim Session: Build 200’s to Improve Your Swimming

Building your pace from one rep to the next will pay big dividends in your ability to pace your longer swims. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.

Saturday Swim Session: Build 400’s

Swimming longer reps with a short to moderate rest between will build your endurance. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.

Saturday Swim Session: Broken 800’s

Swimming longer reps within a set will develop your stamina. Following them up with short, faster reps will give you speed at the end of your event. This session is perfect for Ironman and Olympic distance triathletes or people doing longer ocean swims.

Saturday Swim Session: How To Use 300s To Build Your Stamina

A good way to develop your stamina is to swim longer reps. 300m reps work well because it is an unique distance, that will require you to judge your pacing. This will challenge you cognitively as well as physiologically. This session is perfect for Ironman and Olympic distance triathletes or people doing longer ocean swims.

Saturday Swim Session: Kick Pull Swim to Dominate Your Next Event

Kick, Pull, Swim is a great set you can use to develop your technique and enhance your swimming This session is perfect for Ironman and Olympic distance triathletes or people doing longer ocean swims.

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